Sunday, August 26, 2012

(8/27-9/2): Season Begins in Two Weeks: Time to Take Action

Okay, for real, it's time to get our butts in gear.  It's almost September, and it's time to take action.  PLEASE....take action.  We really don't wanna start sending individual emails...that's no fun for anyone. 
 
 
1.  SIGN UP FOR RACES.  DOING IT DAY OF RACE MAKES IT HARDER FOR TEAM CAPTAINS.
C.  10/7 Gorilla 5k: Discounted for GSTC members: https://www.compuscorereg.com/register/?event=13581
D.  10/28 USATF-NJ 8k XC Race: On-line until 10/23: https://www.usatf.org/Products---Services/Event-Registration-Form.aspx?e=100370
 
 
2.  SIGN UP FOR USATF.  YOU MUST BE A MEMBER TO RACE FOR GSTC AT USATF RACES!
A.  Sign up for USATF here:  https://www.usatf.org/membership/application/  (make sure you put "385" under "club number")
B.  Once you're a 2012 member, you must verify your NJ residency (just once, not every year).  Send a cell phone picture of your driver's license to Pam Fales (usatfnj@hotmail.com) and please copy the GSTC email address, too.
 
 
3.  SEND IN UNIFORM CHECK ASAP.  SERIOUSLY- LIKE TODAY, PLEASE.
A.  Again, tops ($40) + compression shorts ($26).  They will be here before the first USATF-NJ Championship Race!
B.  Please mail check (made out to Garden State Track Club) to: GSTC  10 Dennis #237 New Brunswick, NJ 08901 
C.  Didn't order one?  Email us to grab one of the few extras.
 
Thanks to those who already sent it in: Kenny Huryk, Adin Mickle, TJ/Jill Zablocki, Andrew Capizzi, Nick Waclowski, Karen Auteri (will this check bounce?), Erin Higgins, Scott Migliore, Chris Heibell, Ken Goglas, Rich Angelillo, Edsel, Flores, Steven Geiger, Shawn Deandrea.
 
Next week's email may or may not list the others under the TMA....send it in!  We just have to send in a $7,000 check for the order....soon.
 
********************See "Beat Capizzi Challenge" Below for Fun with Uniform Payment************************
 
 
4.  Gorilla 5k: Facebook. SERIOUSLY.  Please do today.
A.  Despite our pleas, only Karen Auteri, Alyssa Douma, Chris Tafelski, Steve Mennitt, Sarah Fairbrook, Jeff Perrella, Sara Douma, Rich Angelillo, and Erin Higgins have added people to the FB Group.  Our BIG EVENT is just five weeks away.....so here goes again: 
  1.  Click on group: http://www.facebook.com/#!/groups/448855308479383/.  On far right box, add people to group (box says: "Add people to group")
  3.  Post website on your wall: www.gorilla5k.org
  4.  Write something on the Gorilla 5k Facebook Group Wall.....let's make it look active, exciting, and FUN.
 
 
 
Quotes of the Week
"I will slash the tires of the creeper van."  -Chelsea Callan, via text, responding to the text that joked about trading her top Fantasy Football draft for a few Gatorades. 
 
"You freaking kidding me with those shorts?"  -Matt Hassett, FB post on Chris Heibell's wall.  Yeah, his running shorts are....interesting (read: feminine)
 
"Fastest 4 x mile workout this morning in 6 years!!"  -Alex Fowlie, FB post
 
"I'm ready."  -Steve Bonica, via email, regarding his training and prep for rival and archnemisis, Rob DeCarlo.
 
"Finally got 15 under my belt."  -Cheyenne Ogletree, FB post
 
"There is nothing more masculine than holding a trophy over your head."  -Jeff Perrella, after defeating Ken Goglas in indoor basketball, after someone called into question his masculinity regarding his "underhand" shot (editor's note: at least he wasn't wearing Heibell's shorts WHILE shooting underhand)
 
"Chuck's Receding Hairline."  -name of Ken Goglas' team in the 2012 GSTC Fantasy Football League
 
"Just Beat Chuck."  -name of Steve Geiger's team in the 2012 GSTC Fantasy Football League
 
"Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough."  -Anthony Harris, FB post
 
"Roses Are Red,
Violets Are Blue
Here is your money,
You still owe me a team shirt."  -Poem found on paper along with Andrew Capizzi's uniform check this weekend
 
 
Beat Capizzi Challenge: Send Us Your Best Roses Poem
Okay, so you owe money for your uniform.  Capizzi just set a new bar for submitting payment.  Let's make this boring task fun.  Now it's your turn.
 
When submitting your check this week via mail, include a "Roses are red, violets are blue" poem...and we'll throw it in next week's poem.
 
Someone please top Capizzi....we have fath in you.
 
 
Rutgers 'Welcome Back' BBQ
We welcome back our Rutgers-GSTC contingent this Saturday, 9/1, at 6:30pm with a BBQ sponsored by the GSTC.  Our homie Dan Teichmann will be hosting it at his new spot at 1 Delafield Street (in NB), so hit him up at dteichs@eden.rutgers.edu. 
 
Sprint Group Adds World Champs Qualifier 
We've got some great athletes in the GSTC Sprint Group, but things just got greater.  We welcome Amr Mohamed Gharseldin, who ran in the 2004 World Indoor Championships in Budapest for Egypt.  Anyone who has an IAAF bio is, indeed, legit.  Welcome, Amr!
 
Saturday: GSTC Ladies' Night
When: September 1, Saturday
Where: Karen Auteri's house
Plan: Pool day (afternoon), dinner (local restaurant), sleepover (talk smack about men's team all night?)
The next day: Long run (evidently the men are invited to this...geez, thanks a lot)
Contact: Karen Auteri (email her at karenmarie47@yahoo.com if you're interested! There is already a FB Group, or so we are told)
Tim Morgan Award
There was a questionable event this weekend with Zak Martins, but we're electing to give him a free pass. 
 
Instead, we leave you with a classic FB post from Ray Petit, who responded to one of Tim's FB posts: "Tim, I enjoy reading the comments from your friends, even more than what you write." 
 
 
Team Runs: Maybe You'll Meet Tim Morgan?
Monday: 5:30 @ Philadelphia's Wissahickon Trail (660 West Rittenhouse St., Philadelphia, PA 19144) w/ Adin, Chuck, Peter, and Shawn. Hit up Chuck or Adin if you want in!
Tuesday 6:15 @ Buccleuch Park (parking lot near bathrooms)
Wednesday 6:15 @ Morristown Running Company (park in Wells Fargo lot after 5:00 for free)
Wednesday Women's 7pm track workout (email robbob13@hotmail.com for details)
Thursday 6:15 @ Buccleuch Park
Friday 9:00am @ Six Mile Reservation (email for details)
Sunday:  Patriots Path (no address, but directions are here:

From Route 24: At the interesection of Kahdena Road in Morris Township, turn RIGHT (from westbound) or LEFT (from eastbound). Travel approximately 1 mile to traffic light. Turn LEFT on Sussex Turnpike, immediately turn RIGHT on Inamere Road. Parking area is 1/8 mile on left. (Additional parking for this section is available at Lake Valley Road and Washington Valley Road)

 

This Week in Training

Sprinters: Check FB Group.  As always, Wednesday, 6:15 @ Donaldson Park.

Distance: 

Monday - comfortable run + 8x strides or hillsprints

Tuesday - Race pace intervals at 5k pace - these should be either 300s or 400s depending on your pace. You want to be between 1:00 and 1:30, so your call on the distance of each rep.  If you go under 80 seconds, you should start each one every 3:00.  So if you run 80 seconds, you get 100 seconds recovery.  If you're between 80 and 90 seconds, start a new rep every 3:30.  Do between 16 and 20 of these.

Wednesday - Medium run of 75% long run duration.  Play with the pace a bit - throw in some pickups in the last third of the run that are at or near T pace.

Thursday - super easy 40-60 minutes.

Friday - Cruise intervals at T pace - go for 4-5 intervals that last between 5 and 7 minutes.  So for some of you that will mean mile reps, for some it will mean 1200s, whatever.  The point is to run at threshold for a total of 25-30 minutes.  Take 2 minutes of jogging in between.

Saturday - comfortable run + 8x strides or hill sprints

Sunday - long run

 

 

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Monday, August 20, 2012

(8/20-8/26): Fantasy Football Draft, Ladies' Night, and "The Exotic Ones"

Let's Talk Uniforms
Thank you everyone for your emailed orders.  Please see the attached matrix; did we get your order and race availability correct?  Please email us to correct any errors.  If you forgot to place an order....email us ASAP.  We ordered a bunch of extras so you can get dibs on one.
 
Meanwhile: what you owe is also on the document.  If you plan on attending a team run this week, go ahead and bring it with you.  If not, please throw a check in the mail this week to 10 Dennis Street #237, New Brunswick NJ 08901 (checks payable to Chuck's Lifetime Supply of Hair Club For Men Fund, or, Garden State Track Club).
 
They will be here before our first championship race on September 8th!
 
Let's Talk GSTC Ladies' Night
When: September 1, Saturday
Where: Karen Auteri's house
Plan: Pool day (afternoon), dinner (local restaurant), sleepover (talk smack about men's team all night?)
The next day: Long run (evidently the men are invited to this...geez, thanks a lot)
Contact: Karen Auteri (email her at karenmarie47@yahoo.com if you're interested!  There is already a FB Group, or so we are told)
 
Bradley Beach 5k: Parisen with Big PR
We don't like to cover summer races, but we're psyched for half miler/ 400 hurdler Mark Parisen who dropped an 18:16 this Saturday--a 46 second PR.  Rutgers sophomore Robert Klink ran 18:44, and master Eric Davis also dipped under 19:00, clocking 18:46.  Mark's time sets up an interesting fall, as a handful of half milers (eight!) are set up to have a huge fall season.  Mark's performance is the fastest thus far, dipping under Tyler Foss's 18:23 weeks ago in Westfield.  (Editor's note: also at Bradley, Old Man Chuck ran 17:05, placed 7th, but got 4th in his age group and barely outkicked a 58 year old.  Ouch.)  
 
 
GSTC Weekly Trivia
Last year, the women pulled out a huge upset to win the USATF-NJ 8k Cross Country Championship.  However, just one hour before the race started, the club realized they only had three women....and needed one more runner to complete a full scoring team of four.  Who decided to both join the USATF and the GSTC that morning to help the women secure the win? 
 
A. Nicole Corre
B.  Meghan DeCarlo
C. Trudy McGowan
D. Amanda Huggenkiss
E. Cathy Stutzman  
 
 
Amy Award
We just like to give this guy a hard time, but we'll give love to Mr. Ken Walsh for driving four hours, round trip, to make the long run/ BBQ this weekend at Deer Path Park.  He picked up Peter Bolgert on his way, banged out 20 miles, played grill master with Kenny Goglas, and showed off his seriously strange looking toes.  Next time you say you can't come to a long run....let Mr. Walsh be your inspiration!
 
 
Tim Morgan Award 
He received a personal email on Monday asking for his uniform size.  Then he received a generic "last call" email on Wednesday.  Still nothing.  How did we get a response?  Fusing The Scarlet Letter with Facebook, we publicly shamed him on a post....and seconds later, he responds to that.
 
So, this week's Tim Morgan Award goes to the man, the legend, the myth, the invisible enigma: Tim Morgan.  Who posts on Facebook 24/7 but doesn't think to check one's email for three days in a row?
 
(editor's note: we will soon start giving out TMA's for people who ask where the long run is.  Check the email!  If you deleted it, no problem: all weekly emails are captured on the GSTC blog: http://gardenstatetc.blogspot.com/.  You've been warned....we're looking at you, Perrella)
 
 
Quotes of the Week 
"This is a nice looking bio."  -Ken Goglas, via email, discussing Peter Bolgert's bio that Ken just made for the elite club application
 
"The Liberty Waterfront is probably out for me as it is my niece's birthday party and I am the entertainment (Dora the Explorer, no cameras please)."  -Steve Geiger, via email, regarding race availability. (Editor's note: this guy is 35 years old)
 
"What stuck out to me in the Olympics was the Ukraine track team.  How about that Ukraine, huh?"  -Adin Mickle on today's run. 
 
"I'm beyond excited for my debut!!" -Chelsea Callan, FB post, regarding the upcoming GSTC race schedule  
 
"I promise I am reliable when there is a paycheck on the line."  -Jeff Perrella, discussing the differences between his professional and personal life? 
"Wait- what quarter is it?"  -Courtney Stanton, joking at GSTC baseball game trip on Tuesday (Editor's note: we think she was joking)
 
"Thompson Park xc course with Justin today.  Nothing like father and son bonding with a run through the woods.  Thanks for the run, Jus."  -Kenny Huryk, FB post
 
"They'll dig us South Jersey guys a lot.  We'll be the exotic ones they've never seen before; they're probably all bored of the north Jersey guys by now, anyway."  -Adin Mickle, today's run, talking about the impact the South Jersey crew will have on the GSTC ladies come the fall racing season.
 
"Oh man, they are legit.  They are awesome.  I got so fired up when I saw them."  -Shawn De'Andrea, today's run, regarding the new uniforms
 
"Hey what's his name again?  I'm trying to check us in on Facebook."  -Karen Auteri at Tuesday's baseball game.  Nice to see her making friends for all the right reasons.
 
"Dude, where's the email?  When I don't get it Sunday night, I start worrying.  Is my email working?  Did it bounce back?  Is Chuck okay?"  Tony Harris, via phone conversation, about a Sunday night without the weekly email.  Apologies- had a BIG event to prepare for Monday- and just wasn't able to finish it.  This is just the THIRD time it wasn't published on Sunday night....not bad for two years, right?
 
"I can't trust a guy with blue eyes....I'm lost in them right now."  -Realtor who was evidently hitting on Chris Heibell while showing him apartments in Garwood.  (we thought Heibell had a happy spring to his step on Sunday)
 
"How about a shower and laundry?"  -Jeff Perrella, during Sunday's long run, seemingly not content to hear Heibell's mom would provide food after Sunday's long run for the Fantasy Football Draft
 
Team Runs: The Only Way to Get a Quote of the Week
Monday: 5:30 @ Philadelphia's Wissahickon Trail (660 West Rittenhouse St., Philadelphia, PA 19144) w/ Adin, Chuck, Peter, and Shawn. Hit up Chuck or Adin if you want in!
Tuesday 6:15 @ Buccleuch Park (parking lot near bathrooms)
Wednesday 6:15 @ Morristown Running Company (park in Wells Fargo lot after 5:00 for free)
Wednesday Women's 7pm track workout (email robbob13@hotmail.com for details)
Thursday 6:15 @ Buccleuch Park
Friday 9:00am @ Six Mile Reservation (email for details)
Sunday: 8:30 @ Duke Farms (address: 1112 Duke Parkway West in Hillsborough.  website: http://www.dukefarms.org)
 
Sunday's LR + Festivities
Let the fun begin!  After the long run, the GSTC Fantasy Football League will do its draft at Chris Heibell's house, which is seven minutes from Duke Farms long run location.  Food and drink will be provided at 11:00, draft starts at 11:30.  A master list of all players will be provided, and a very complex rock/scissors/paper tournament will be done for the draft order.  Don't miss this one!!!   Questions?  Email Tony Polite: atharris@live.com
 
This Week in Training 
Sprinters: check the Sprint Squad FB page tomorrow!!
 
Distance
Monday - comfortable run + 6 x 8-10s hill sprints
Tuesday - Threshold intervals - You want about 25-30 minutes of total running time at T pace.  So for some of you that may be 4x2k at threshold pace, for otehrs it may be 3x2k, or 4xmile, or 3xmile, depending on what your threshold pace is.  If your T pace is 5:40, you can go for 4x2k, but if your T pace is 8:00, then you should go for 3xmile.  Take about half your running time as recovery jog.  Go for a 10-20 minute cooldown and cap it with 4-6 strides.
Wednesday - Medium run of 75% long run duration - Get it rolling at a decent pace the second half.
Thursday - super easy 40-60 minutes.
Friday - Fartlek run - Go for the same mileage as your Monday/Saturday runs, and work some uptempo pickups of 1:30 - 3:30 into your run.   Take about equal recovery intervals between pickups.  Run the recovery intervals at an honest pace.  You want it to be a continuous aerobic effort.  It shouldn't feel liek a continuous interval workout.
Saturday - comfortable run + 6x8-10s hill sprints
Sunday - long run!
 
Trivia Answer:
D.  Trudy McGowan...Mike Anis' girlfriend! 
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Wednesday, August 15, 2012

Last Call: Uniform Order

Hi all,
Wethinks we emailed most distance runners about the new uniforms, but in case we missed anyone:
Our current uniforms don't meet the new USATF specs (logo needs to be 40 square inches; ours is a little too big), so we designed new ones.
We are sending in the order this afternoon. While we will order some extras, please email us ASAP with a size for a singlet ($40) and optional compression shorts ($25) if you so desire one.
Much thanks,
-The Tim Morgan Award Weekly Selection Committee/ GSTC Management
 

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Sunday, August 12, 2012

(8/13-8/19): New Uniforms Selected and Unveiled!!!

Tuesday's Team Meeting: The Attendees

Women's Team: Meghan Decarlo, Amy Denholtz, Alyssa Douma, Sarah Fairbrook, Erin Higgins, Erika Meling

Men's Team: Keith Anacker, Ashwin Anantharaman, Mike Anis, Ken Goglas, Chris Heibell, Zak Martins, Steve Mennitt, Tim Morgan, Jeff Perrella, Chuck Schneekloth

Decision 1: Gorilla 5k

As a huge fundraiser for our club, we all decided that we must get more aggressive in promoting our team's event. This involves inviting people to the Facebook group "Get the Gorilla 5k." It also means posting the website link www.gorilla5k.orgon our FB statuses, along with reaching out to friends and family to get them out.

Can you spend 15 minutes today doing so today? It's less than two months away! Here is group page to add friends: http://www.facebook.com/#!/groups/448855308479383/.

Decision 2: Club XC National Selection Process

The group agreed that selecting one women's team (7) and two men's teams (14) could be challenging. We discussed the importance of finding a fair process to select who goes to Kentucky on December 8-9. Two suggested processes included:

1. Committees. 3-5 neutral GSTC members would collaborate with a rubric of considered factors; different committees would exist for men and women. Members would be unbiased, i.e. Ken Goglas would be fine for the women's committee, but not for the men's committee. All fall races would be considered, but there would be an emphasis on the Gorilla 5k/8k and USATFNJ 8k XC race in late October.

2. A "Performance List" or "Point System" would be created based on both participation, performance, and other factors.. All fall races would be considered, but there would be an emphasis on the Gorilla 5k/8k and USATFNJ 8k XC race in late October.

Decision 3: Traveling to Nationals

The group considered three options prepared by Ken Goglas:

1. Driving, leaving Thursday. Total cost $5,400. (Van $1400, Gas $700, Hotels $3300)
2. Flying, leaving Thursday. Total cost: $11,810 (Airfare $7700, Car Rentals $690, Gas $120, Hotels $3300)
3. Flying, leaving Friday. Total cost: $10,500. (Airfare $7700, Car rentals $480, Gas $120, Hotels $2200).

Based on various considerations, including the fact that there is NO direct flight to Kentucky, the group agreed option #1 is the best one. If 15 (of 21) get $300 travel stipend (82% PLP performance), there will be no cost to any individual or the club.

Decision 4: Uniform Selection

The group considered fourteen different fabric samples. Both men and women agreed on sample #7.

Regarding uniforms, the men selected option "D" and the women selected option "C." Those selections are attached, and decisions were unanimous.

Bryan Swarn, CEO of Phenetix, designed the four prototypes for the GSTC selection process. Not only did he not charge us for his time for these designs, he is offering us the uniforms at cost.

The group agreed that all members would pay for their own uniform, and emails would be sent out to members on Monday and Tuesday of this week. Our goal is so send out the team order by Wednesday.

Decision 5: USATFNJ Open Grand Prix Proposal

The group ratified the GSTC proposal for the USATF-NJ Open Grand Prix Championship Series. The club will be presenting this nine-race series and three rule changes at the next fall USAF-NJ meeting.
_________________________________________________________________________________
Elite Club Application: From Big Ken Goglas
Please email Ken Goglas at kgoglas@ramapo.edu for more information or to provide a bio!
I am trying to get a short bio on everybody for the emerging elite and elite sections of our website and elite club application. Check the site and if you need to update your bio and contact me it needed. I also need a bio from the following people: Peter Bolgert, Daniel Brathwaite, Mike Brito, Shawn D'Andrea, Craig Donnelly, Hamer Farag, Antonio Gaines, Ryan Grote, Tahlief Jackson, Jon Karlsson, Marshall King, Aaron Lucas, Jamie Liberti, Steve Mennitt, Arvid Pagsanjan, Tom Poland, Mike Saparito, Brandon Smith, Jason Staggers, Jon Welsh, Steve Ambrosi, Jibril Beamon, Meghan DeCarlo, Tyler Foss, Alex Fowlie, Steve Geiger, Reggie James, Sam Janssen, Carson Keers-Flood, Erika Meling, Kapil Sathyakumar, Danielle Stanton, Simon
Vuong, and Eric Weber.
If you think we made a mistake and forgot you, we probably did, you should send me something too. Your bio should include any HS or college you graduated from, especially if its from NJ and the year at which you did so. Also put in there you best events and best times/marks in them. A good example is this:
Ken is a 2011 graduate of Ramapo College of NJ where he was a member of the Cross Country and Track and Field Teams. Walsh owns PR's of 2:04 (800), 4:17(1500), 4:39 (mile), 27:30 (8k), 27:38 (5 mile), 59:06 (10 mile), 1:15:24 (20k), 1:21:03 (half marathon), and 3:03:50 (marathon).
You can contact me over Facebook (Ken Goglas) or email me.
Ogletree Sets GSTC 5k Record
Asbury Park- Usually we don't talk much about summer races...because most of us are training hard and not racing hard. However, somehow Cheyenne Ogletree, in the midst of heavy summer base training, clocked 18:08.63 at Saturday's Asbury Park 5k. Wow....nice job Cheyenne....someone is getting fit and breaking club records in August. We can't wait to see what happens in a few months!
Quotes of the Week
"Are those purple shorts? I have a thing for colored running shorts." -Chris Heibell, at Tuesday team run
"I can't wait to race and prove something!" -Courtney Stanton, via G-Chat
"Can we put the team logo over the groin area" -Jeff Perrella, discussing uniform options at Tuesday night team meeting
"I have been fortunate to be hooked up to an amazing running club, Garden State Track Club, and until today's solo 13 miles I almost forgot what it was like to run some distance in solitude. In retrospect I am not sure how I ran on my own for years in Philadelphia." -Rich Angelillo, FB post on his birthday
"It was great to meet all of you lovely ladies tonight! I look forward to running races with all of you! :)" -Nicole Callaghan-Gronbeck, post on women's team FB group
"I should be glad to pass off this "honor" to him, but in some strange way, I want to keep it for myself. Not win it, just keep the namesake. Maybe it's the fear that it strikes in people that I like." -Tim Morgan via email, when asked if his award should be renamed if someone else wins it this year.
Times Just Don't Matter Here
One of the most anticipated rivalries is slowly heating up, and shame on us if we didn't report this weekend's results that only builds suspense for the fall racing season.
Yes, Bonica vs Decarlo- synonymous with "Jamaica vs USA" in sprints, "Ethiopia vs Kenya" in distance running, and....awww hell, who knows about throwing and jumping.
We digress. What the greater GSTC community needs to know is that, in two different locations, on two different days this weekend, they both ran a 5k....and were a mere 5 seconds apart. Times? It doesn't matter. The excuses are interesting though, as Bonica (who was the faster, in full disclosure) reported, "The course was long." Decalro, on the other hand, claimed, "It was 90 degrees...I got up at 5am....I didn't have time to warm up properly."
Okay, so reporting these text messages aside, the conditions will be the same, and no excuses will be valid, as these two sluggers duke it out in a month...
Team Runs: You'll Be Happy You Came

Monday: 5:30 @ Philadelphia's Wissahickon Trail (660 West Rittenhouse St., Philadelphia, PA 19144) w/ Adin, Chuck, Peter, and Shawn. Hit up Chuck or Adin if you want in!
Monday 7:00 @ Manansquan Reservoir (email Kenneth.m.walsh@gmail.com) ****a change from usual Thursday run*****
Tuesday 6:15 @ Buccleuch Park (parking lot near bathrooms)
Wednesday 6:15 @ Morristown Running Company (park in Wells Fargo lot after 5:00 for free)
Wednesday Women's 7pm track workout (email robbob13@hotmail.com for details)
Thursday 6:15 @ Buccleuch Park
Friday 9:30am @ Boyd Park (New Brunswick- parking lot left of Rutgers boathouse)
Sunday: 8:30 @ Deer Path Park (site of 5k and 8k USATF-NJ Cross Country Championships)
  Address:  120 WEST WOODSCHURCH ROAD, FLEMINGTON, NJ 08822
The ladies want to do a BBQ afterward....so please beware.
This Week in Training
Sprinters
As always, please check the Sprint Squad FB group page!
Distance
 At this point, you should be at your mileage goal or within a week of reaching it. We've played with some injections of pace (credit to BBC) over the last few weeks but it's time to structure it a bit.  Remember that it's still very early so any of the faster stuff that we do should still be mainly aerobic. 

Tuesday's fartlek run should alternate between pickups that approach threshold pace, followed by recovery intervals that are still an honest tempo.  So if your threshold pace is 6:00/mile, run your pickups around 6:10 pace, then the recovery intervals around 7:30.  So if you go 8 miles, do 1.5 miles warmup, then go straight into 2:00 on/3:00 off, or 1:30 on/3:30 off - you choose - then take the last mile as an easy cooldown.  Don't make it a continuous interval workout - it's easy to make this mistake by running the pickups too fast.  Be smart and remember it's better to run a little too slow on these than too fast.

So here's what your week should look like:
Monday - comfortable distance + strides/hill sprints
Tuesday - fartlek work
Wednesday - uptempo medium run - 75% of your long run distance.  aim to run the second half or the run at T pace + 20 seconds.  
Thursday - super easy 40-60 minutes
Friday - 20-25 min threshold run - go at T pace + 5 seconds just to ensure that you're not running too fast.  Take a full recovery, then cap it off with 4x200  at mile pace with 200 jog
Saturday - same as Monday
Sunday - long run!
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Wednesday, August 8, 2012

Details Re: Thursday GSTC Team Meeting

Hi all,
 
Apologies for the mid-week email.  However, several have inquired about the agenda and time frame, so please see all such information below.  Again, this is open to everyone, and truly- the more voices, the better.  We want to make decisions that reflect the best interests of everyone--not just a select demographic.
 
6:15 - Team run @ Buccleuch Park (Meet @ parking lot between bathrooms and pavilion)
7:45 - Team meeting @ Olive Branch (37 Bartlett Street. New Brunswick, NJ 08901)
 
Thursday GSTC Team Meeting Agenda
 
1.0  Brief Overview of State of Club (financial, Brooks, etc.)
2.0  GSTC Proposal for 2013 USATF-NJ Open Grand Prix Championships (review & feedback)
3.0  Get the Gorilla 5k (roles, needs, questions, expectations, etc.)
4.0  USATF Club XC Nationals (selection process?)
5.0  Uniforms (selection from four prototypes, selection of fabric from fourteen samples, order process)
 
 
If there are other items you'd like to see on the agenda, please do email ASAP.  Otherwise, happy Wednesday, and see many of you tomorrow.
 
Chuck
 
 
ps- the answer to Sunday's club trivia question was mistakenly omitted.  The first GSTC woman to win a race with the uniform on?  Meghan Decarlo!  

--
Garden State Track Club
Brooks Running: Run Happy
USATF & RRCA Members
2012 US Open SMR Champions
2011 RRCA Website of the Year
2011 USATF-NJ Open Team &
2011 Penn Relays 5k Classic Team Champions
 

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Sunday, August 5, 2012

(8/6 - 8/12): Sprint Squad, Masters' Team Grows; Team Meeting Change to Thursday

Tim Morgan Award: A Dandy This Week
We'll start off with the TMA, primarily because Zak Martins continues to make a strong bid for the 2012 title.
 
So, when driving to today's long run (editor's note: a 50 minute drive- so props to him), he "forgot about the tolls" and didn't bring any cash with him.  No EZ Pass and no spare change is a problem along the Parkway.  How does he resolve this problem at the toll booth?  Gets out of his car and begs the car behind him for an extra $1.50 (editor's note: thank goodness he didn't have a GSTC shirt on).  You just can't make this stuff up.
 
GSTC Elite Men's captain Jeff Perrella makes his debut in the TMA this week.  After busting our balls on a Facebook thread about the run's location, and even after a last-minute proposal last night to have a 6am viewing of the Olympic marathon prior to the LR, he sleeps through his alarm and never shows. 
 
 
Changed: Team Meeting Thursday @ OB
There were just too many conflicts for Tuesday, and this meeting is just too important about too many critical issues (uniform selection, 2013 schedule creation, Gorilla 5k prep).  We apologize for any inconveniences, but Thursday seems to work for nearly everyone.  So, here we go: EVERYONE IS INVITED, as we want to make decisions that incorporate as many voices as possible!
Thursday Team Run 6:15 @ Buccleuch Park in NB (big parking lot near basketball courts)
Thursday Team Meeting 7:45 @ Olive Branch (37 Bartlett, New Brunswick: half mile from Buccleuch Park)
 
GSTC Sprint Squad Opens Season Wednesday
All half milers and sprinters are to report to Highland Park High School (102 North Fifth Avenue Highland Park) for the 1600m or 600m time trial this Wednesday at 6:15pm.  It is a long season, and the point isn't to be super fit....the point is to get a litmus test of fitness after general training for four weeks. 
 
With the 2013 USATF Club Nationals Track and Field Championships at Icahn Stadium this July, we have a big goal (and a long season) ahead of us.  Get there early and be ready to go!  No spikes....just trainers.
 
 
GSTC Weekly Trivia: Hey, Hey, Hey Ladies!
Let's talk about the women's distance team for a bit as they are, after all, pretty awesome ladies.
 
That said, the GSTC didn't always have such a fine collection of female speedsters.  In fact, this was the slowest growing part of the club until 2012.  Now, however, we have a team that could crack the top ten at club nationals this fall in Kentucky....what a difference a year makes.
 
Okay, now to the trivia question: who was the FIRST lady in black and gold to WIN a race (it was, btw, the Ramsey Day 5k):
A.  Cheyenne Ogletree
B.  Karen Auteri
C.  Ivanna Tinkle
D.  Jaimi Liberti
E.  Meghan Decarlo
 
You Ain't THAT Good
We are thrilled to have the quick couple of Craig and Brandi Donnelly now on our team.
 
However, they were the first ones in club history to send in their club membership forms through....certified mail, which meant we had to drive all the way to the post office to sign for the simple envelope.  Hey, we get it--Craig has run a half marathon in 68:27 (or 5:13 pace), and Brandi has run 18:52- but you ain't that good that we have to drive and sign for your autographed GSTC application!  If anything will be the impetus for us to get this membership stuff on-line....it was this.
 
 
NB Declares War on GSTC
The GSTC puts on enough events in this damned town to know the city rules: "no parking" signs must be placed 24 hours in advance.  So, after parking the team van after Sunday's LR, then going inside it Monday for team shirts, we can say one thing: there was NO SIGN.  After a brief stint of thinking it was stolen Wednesday, we saw a rinky dink sign of one small tree the read "No Parking Tuesday."  So, one ticket, one $20 administrative fee, one lecture from some tow truck clown about how to park, one towing fee of $135, and three hours later, the van is back safely from the NBPD villians. 
 
Homeboy must have put up that sign late Monday or early Tuesday, called police hours later, and had us towed away. 
 
We shall see you in court on August 14.  No one messes with the creeper van and gets away with it.
 
 
Amy Award: It's Back!
Yeah, you don't see the Amy Award (named after member Amy Denholtz who evidently thanks every volunteer while racing) often, but Rich Angillilo gets the nod this week.  The antithesis of the TM Award, Rich helped us drive the van (towed miles away!) back to safety on a last-minute, panicked phone call request.  Thanks, Rich, for helping us out.
 
 
Sprint Squad and Masters' Team Grows 
We're excited about our powerhouse men's masters team of Ken Huryk, Jeremy Stratton, Steve Herring, Marty Doherty, and Eric Davis.  And now, we're super psyched about Drew Davis- another sub-18:00 masters runner who has an incredible, decorated running history.  One quick example: as a 45 year old, Mr. Davis ran the Liberty Waterfront Half Marathon in 74:58....or 5:43/mile.  At age 45.  Wow.
 
In the Sprint squad, we welcome some serious heavy hitters.  First, a trio of solid half milers:  Steve Ambrosi (1:52.57/ Moravian '11), Hamer Farag (1:53/4:17), and Jon Karlsson (1:53/ Rutgers '11).  Throw Tony Polite's 1:52 in there, and that's a serious 4x800 relay. 
 
From there, we've got Elizabeth vaulter/sprinter Josh Chavanne (3-6/50.5), Lyndhurst hurdler Ali Kohne, Northern Burlington 100/200 sprinter Mikey Weekes, Trinidad and Tobago sprinter Regelle Thomas, former Dartmouth hurdler Helene Sisti, and 110 hurdler Marshall King with hs nasty14.20 PR.
 
Prepping for Upcoming Races
Hard to believe- the fall races are a 'coming, and here's what you need to know (especially for new folks):
1.  Need to be a 2012 USATF-NJ member!  Do that here: https://www.usatf.org/membership/application/
2.  You need to have USATF affiliation with GSTC.  In above link,make sure you indicate club team #385, GSTC!  People always miss this part.
3.  Be a 2012 GSTC member- send in that membership form: http://www.gardenstatetc.org/membership/members.html
4.  We will email you in a few weeks about your racing availability!
 
 
2012 Fall Racing Schedule
9/8          USATF-NJ 5k Cross Country Championships (Saturday)
9/23        Liberty Waterfront Half Marathon: USATF-NJ Half Marathon Championships (Sunday)
10/7       Get the Gorilla 5k (Sunday- GSTC hosted event & big fundraiser)
10/28     USATF-NJ 8k Cross Country Championships (Sunday)
12/8       USATF Club Cross Country 10k National Championships (Saturday)
 
Quotes of the Week
"I started on the D Team, and now I'm on the H or higher team depending on who shows up at any given race."  -board member Alex Fowlie, in an email
 
"Slow news last week.  TM Award for being 5mins late.  Weak."  -Mike Anis, via text, protesting his TMA nomination last week
 
"Thanks for inviting me on this morning run.  Have a great day!"  -71:30 half marathoner Rich Angillilo via text
 
"I'm still the man to beat."  -Tony Harris, text message, regarding the growing horses in the GSTC half mile stable
 
"im definately excited about being on the team...Looking forward to getting back into the groove of things."  -newcomer sprinter Regelle Thomas, on Sprint Squad FB page
 
"If that new iPhone costs $800, it better be able to download food."  -FB status by our 110HH club record holder Alan Broussard.  Usually he offers some lame tip like "Enjoy the day and don't get too emotional"- but this was a solid one
 
"Bonica just got engaged this week.  He's done.  He will be emotionally distracted all fall."  -Rob Decarlo, after today's LR, discussing his rivalry with Steve Bonica that is just weeks away from re-commencing
 
"Dude, I got here like 15 minutes early simply because I didn't want to end up in the Tim Morgan Award section,"  -Chris Behre, talking to Mike Anis, about his approach to making the LR today.  Nice to see that our public shaming is getting people to runs on time....
 
"Thanks for the run invite.  Today was about 20secs per mile faster than the beach run on a more humid day - pretty cool."  -Mark Parisen via text, regarding Friday team run 
 
"hey, i just graduated hs, im currently attending Kean U. im absolutely glad to join this track club =)" -Ali Kohne, hurdler, on Sprint Squad FB page
 
 
Team Runs: Because Sharing is Caring 
Monday: 5:30 @ Philadelphia's Wissahickon Trail (660 West Rittenhouse St., Philadelphia, PA 19144) w/ Adin, Chuck, Peter, and Shawn. Hit up Chuck or Adin if you want in!
Monday 6:00 @ Holmdel Park's gazebo/main building (email Kenneth.m.walsh@gmail.com) ****a change from usual Thursday run*****
Tuesday 6:15 @ Buccleuch Park (parking lot near bathrooms)
Wednesday 6:15 @ Morristown Running Company (park in Wells Fargo lot after 5:00 for free)
Wednesday Women's 7pm track workout (email robbob13@hotmail.com for details)
Thursday 6:15 @ Buccleuch Park (parking lot near bathrooms) + TEAM MEETING AT 7:45 AT OLIVE BRANCH
Friday 9:30am @ Boyd Park (New Brunswick- parking lot left of Rutgers boathouse)
Sunday: 8:00AM @ RIVER ROAD IN BEDMINSTER
 
Sunday LR:  We need to start earlier, and Perrella and Poland vote for River Road.  Here's the course: http://www.usatf.org/routes/view.asp?rID=110524
Easy to get to: 287 to exit 22B (Route 202/206). Drive a minute, take River Road jug handle, see the parking lot on right hand side!
This Week in Training
Sprinters
As always, please check the Sprint Squad FB group page!
Distance
If you're up to the mileage you're aiming for, hold it.  If you're not, add the miles according to how you're feeling.

Not a whole lot new this week.  Keep up the medium run, long run, hill sprints, and strides.  A fartlek run the day before the medium run will help you get the speed rolling - just make sure the recovery intervals are honest and you're not running too fast on the pickups.  
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